Now that temps have warmed up and picnics, parties and potlucks are on your radar, lettuce fire up the grill! Grilled burgers, dogs and poultry are favorites for many, but after packing on the “Covid 19” (or more), many may be seeking healthier options.
Grilled fish, lean meat and poultry are healthier proteins to toss on your grill, but even these foods should be eaten in moderation. A 2018 research study presented at an American Heart Association conference suggests that consuming grilled food more than 15 times per month (roughly every other day) is associated with high blood pressure. Cooking these foods at high temps may also raise blood pressure. 1
Nearly 50% of US adults suffer from high blood pressure with only 25% of them having it under control. High blood pressure is linked with heart attack, kidney disease and stroke. In addition to limiting grilled food this season, reducing sodium intake is advised as part of the DASH (Dietary Approaches to Stop Hypertension) diet. 2 Pritikin Foods can help!
Plant-based by Pritikin
Did you know that Pritikin Foods offer some delicious low sodium, plant-based burgers? I received a few samples of these delicious burgers to review and enjoy. Unlike the latest plant-based burgers that mimic meat, these won’t “bleed” or taste like beef. Instead, you’ll get two differed bean-based burgers made with whole foods like black beans, egg whites, peppers, corn and a blend of seasonings. Pritikin Foods’ burgers are low in fat, saturated fat and sodium but full of flavor. Pair them with your favorite salad this season.
Speaking of salads, they’re an excellent way to get more fruits and veggies in your diet. Did you know 9 out 10 US adults don’t meet their produce needs? Unfortunately, salad dressings can often be a hidden source of sodium. Many commercial dressings contain between 150 t0 250 mg of sodium in one tablespoon. Who uses one tablespoon of salad dressing?
Pritikin Foods’s Tangy Mustard Dressing has just 5 mg of sodium per serving while their Horseradish Dressing has 20 mg per 2 tablespoon serving. That’s well below the 2300 mg of sodium per day advised per the 2020 US Dietary Guidelines. 3
Why Pritikin Works
Pritikin has been around for over 40 years, based on scientifically-proven guidelines using food as medicine, as well as incorporate an active lifestyle and healthy mindset. Pritikin Foods delivers directly to your door delicious, convenient food created following these guidelines. Their dietitian-approved meals and condiments are made from whole ingredients like lean meat, whole grains, beans, fruit and vegetables. In over 100 peer-reviewed studies, research shows that the Pritikin Program, including The Pritikin Eating Plan may help reduce the risk of chronic illnesses such as heart disease. 4
Whether you’re enjoying a big leafy green salad or looking for other ways to “put your plants on”, give these new Pritikin foods a try. Delivered from their kitchen to your door. Your heart and waistline will thank you.
Use SOUNDBITES20 at the checkout at Pritikin Foods and save 20% off any items!
#samples #plantbased #productreview #pritikinfoods #pritikindiet #dietitianapproved #nutrigirlapproved
- Could grilling your meat raise blood pressure? (medicalnewstoday.com)
- Facts About Hypertension | cdc.gov
- Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans
- Does Pritikin Work? Science Based Results and Diet Criticism
It’s finally summer, which means it’s ‘thyme’ to turn up the grill! Grilled foods are great for gatherings of friends and family, but don’t forget the delicious appetizers and sides that go with them. Instead of chips or other fried snacks, fresh healthy veggies are a welcome addition to your spread.
According to the CDC, only 1 in 10 adults meet the suggested number of servings of daily fruits and vegetables. The recommended amount advised is 1 ½ cups of fruit and 2 to 3 cups of vegetables per day. It’s so important to eat more fruits and vegetables.
Fruits and vegetables add vitamin C, potassium, fiber and other notable nutrients to a person’s diet. In addition, they’re also high in water, making them a simple source of hydration in hot summer months.
Mediterranean for the Win
A Mediterranean Diet is a healthy eating plan that features lots of fruits and vegetables. This delicious plant-based style of eating has been shown to reduce the risk of several types of cancer, dementia, type 2 diabetes, heart disease and obesity. A Mediterranean diet may have anti-inflammatory effects due to phytochemicals in several plant-based foods, including fruits and vegetables.
In addition, a Mediterranean diet may aid in “waist control” as it’s high in fiber, low in fat, saturated fat and cholesterol. As with any other weight control plan, calories should still be controlled.
When it comes to summer meal prep, fresh vegetables are the star of the show. They’re low in calories and very versatile. Vegetables add color, texture and flavor to any of your grilled dishes.
Grilling vegetables makes them slightly charred and smoky, changing the taste and texture. This also brings out their sweetness. Combining both fresh and grilled vegetables in recipes makes them more interesting, and tasty.
Benefits of Pure Flavor® Vegetables
Pure Flavor ® vegetables https://pure-flavor.blog/SBN-Snacking-Veggies are available all year round and are the perfect addition in appetizers, salads, sides, or main dishes. These organic, non-GMO beauties add a pop of color, flavor, and texture to any meal or snack.
Juno Bites Grape Tomatoes are sweet, crisp and delicious and provide cancer-fighting vitamin C as well as lycopene. They’re also a good source of potassium to protect your heart. Dip them into your favorite hummus, add them to salads or include them on a kabob to be grilled.
Aurora mini sweet peppers also offer loads of vitamin C with a crispy, crunchy texture that can’t be beat. These peppers bring bright red, yellow pops of color and touch of sweetness to any recipe. Eat them raw, sauteed or grilled.
If you haven’t tried Uno Bites Nano Cucumbers, you’re in for a treat. These zippy, juicy, bite-sized cucumbers are perfect for “pop in your mouth” snacking. Add them to your favorite veggie tray with dip or charcuterie board. They can be chopped and combined in your favorite salad or salsa. Kids love these snacking cucumbers but they’re also perfect for teen and adults that want a healthy, low-calorie snack on the go.
Whatever you’re grilling this summer, be sure to add Pure Flavor® vegetables. They’re nutrient packed and will help keep your family and friends healthy. https://pure-flavor.blog/SBN-Snacking-Veggies offers a variety of perfect produce year-round to live a more delicious life.
#sponsored #client #pureflavor #grilling #tomatoes #peppers #cucumbers #greenhousegrown
Living with teenagers has kept me up on the latest lingo. Let’s just say I’m glad my name isn’t Karen or Felicia.
My girls call gossip “tea” (or spilling the tea) while being salty means someone is acting rude or bitter.
When I was growing up, Gucci meant an expensive designer purse that only the rich girls owned. Now it means good or cool.
There’s lots of other slang that I’ve grown to love. Flex means to show off, as in “flexing a muscle” while curve means someone’s been dejected romantically. Fleek or “on fleek” is a way of saying something is on point.
Extra is another fun term. It refers to someone being or acting over the top. Laughing too hard at a joke that’s not that funny or being overly dramatic in a situation. It can also mean you’re trying too hard to be cool.
Being the word neRD that I am, hearing the word EXTRA constantly made me think of eggs. I find it ironic because eggs are anything but extra. In fact, they’re just the opposite.
Eggs are simple, convenient, affordable and predictable. When you’ve got nothing in your fridge to eat, you can almost always find an egg or two to whip up for an omelet or boil and add to tuna salad.
In honor of the humble (or shall we say basic egg, I bring you the Eggstra tee! It’s meant for all of you out there who are a little over the top, dramatic and too much to handle at times. You know who you are.
If you want to feel lit or peng (cool), grab one of my unisex or long-sleeved Eggstra tees or baby onesies. YOLO! Eggstra Short-Sleeve Unisex T-Shirt | Sound Bites Nutrition
In search of a low-carb wrap with lots of flavor? Egglife Wraps are eggsactly what you’re looking for! I received free samples to trial in a recipe contest.
You’ll be glad to know they’re available at Aldi or Fresh Thyme if you’re in Cincinnati. Nationally, you can find them here: Sprouts, HyVee, Mariano’s, Fresh Thyme, Cub Foods, Coborn’s, Festival Foods, Pick n’ Save, Smith’s, Fry’s, Shaw’s, Star Market, Safeway Mid-Atlantic, Safeway Portland, Schnuck’s, Smart & Final, and Amazon Fresh
Egglife wraps are made from egg whites plus a few other ingredients. They’re grain-free and have a light, fluffy texture. From a nutritional standpoint, Egglife wraps are rock stars: 35 calories, 6 grams of protein, 0 saturated fat, 0 cholesterol, 0 carbs and a mere 140 mg of sodium. This is no yolk!
Egglife wraps come in 5 delicious flavors including original, Italian style, everything bagel, Southwest style and rye style. Use them any way you’d use a regular tortilla- as a wrap, for a quesadilla, pinwheel sandwiches and more.
I made this tasty wrap with just 5 ingredients. It made for an eggcellent lunch!
Everything Bagel Egglife Wrap with Salmon, Spinach and Cream Cheese
1 Everything bagel Egglife wrap
2 Tbsp. whipped cream cheese
1/2 cup (or 1 handful) baby spinach leaves
1 Tbsp. canola or olive oil
Pinch of salt and pepper
3 ounces fresh or frozen salmon (thawed)
- Preheat your oven to 400 degrees.
- Heat 1 Tbsp. canola oil to medium high heat in large oven-safe skillet.
- Season the salmon with salt and pepper then sear it in the oil for 1 minute.
- Transfer the skillet to the oven and bake the salmon for 8 to 10 minutes until desired doneness achieved.
- While the salmon cooks, place the Egglife wrap on a plate and spread 2 Tbsp. of cream cheese on it.
- Place the baby spinach leaves over the cream cheese.
- Once salmon is done cooking, allow it to rest for 3 minutes before cutting into strips.
- Place salmon strips over the spinach.
- Fold and enjoy!
Makes 1 wrap.
Notes: Pouched salmon may be substituted for cooked salmon to reduce cooking ‘thyme’. Check out Egglife’s web site for coupons and more recipe ideas. egglife – Wraps made with cage free eggs, not flour. (egglifefoods.com)
I’ll admit- I was late to the air fryer party. I don’t know why. We eat a fair amount of baked fries here and make fried chicken “fingers” at least once a month from scratch. We’d finally gotten used to our Instant Pot, so the thought of another large appliance in our kitchen wasn’t enticing.
This past weekend, my husband and I found ourselves in a Home Buys store. If you’ve never been in one, it’s a combo platter of Big Lots and Home Goods. You’ll find anything from appliances to wine there and the prices tend to be pretty good.
We found a section of appliances including instant pots, coffee makers and air fryers. The idea of lower fat frying in less ‘thyme’ got to me. What’s one more appliance?
There were a few brands and sizes of air fryers and we opted for the 7-quart by Power XL. According to their web site, it’s the “best selling” air fryer in the US. The model we bought retails for $130 and we got ours for $69.99.
The first thing we made was dehydrated apple chips. Don’t ask me why this was our first try, but I did the same thing with the Instant Pot. Somehow apples have become my maiden appliance voyage. The apple chips came out just like apple chips you’d find in the store- sweet and chewy!
We also tried French fries over the weekend. I was surprised how good they were! Granted, they weren’t greasy- but the taste and texture were excellent. After the French fry experiment, I wanted to try a “meal”. For some reason, chicken parmesan came to mind.
I found a recipe online that had a handful of spices to be added to breadcrumbs. I had seasoned breadcrumbs in my pantry and opted to use these. This was one of the easiest, most delicious dishes I’ve ever made. If you don’t have an air fryer but love fried food- consider adding this to your appliance arsenal.
1 1/2 pounds skinless chicken breasts- split into cutlets
2 eggs, whisked
1 cup shredded parmesan cheese
1/2 cup seasoned breadcrumbs
1 (8 oz.) can tomato sauce
1/2 tsp. Italian seasoning
1/4 tsp. garlic salt
1/2 cup mozzarella cheese
- Preheat the air fryer to 375 degrees for 3 minutes.
- Combine the breadcrumbs and parmesan cheese in a bowl and set aside.
- Spray the air fryer basket with non-stick spray.
- Dredge the chicken pieces in the eggs, then coat each piece with breadcrumbs.
- Place the chicken in the air fryer and “fry” for 6 minutes. The chicken pieces should not be touching each other.
- While the chicken cooks, prepare the tomato sauce in a small sauce pan by combining the tomato sauce with Italian seasoning and garlic salt. Simmer the sauce for 3 to 4 minutes on medium heat.
- After the chicken has been cooked, add 2 Tbsp. of tomato sauce to each piece of chicken and sprinkle them with mozzarella cheese.
- Cook in the airy fryer another 5 minutes on 375 degrees.
- Serve hot with your favorite vegetables or side of pasta.
Makes 6 servings.
March means a lot of things to a lot of people. For some, it’s March Madness (basketball season). For others, it’s the celebration of St. Patrick’s Day.
For dietitian neRDs like me, it’s National Nutrition Month! For a full month, dietitians, students, NDTRs, interns and other foodies celebrate what we love most- FOOD and health.
To help celebrate this momentous month, I’m having a 20% off food pun swag sale. Use NNM at check out and take 20% off your order. I’ve got mugs, totes, onesies and tees to fit any budget (or size). Over 25 designs to pick- all puns came from my nutritious neRD brain.
My mission is to give back to hunger-related programs including La Soupe Cincinnati and Cooking for the Family – Cooking Class in CincinnatiSt. Francis Seraph Ministries (sfsministries.org) 25% of proceeds go to these programs to fight food insecurity.
These make great gifts for friends and colleagues or for contests and giveaways. Take a look and have a laugh! https://soundbitesnutrition.com/shop This Pho goetta ’bout it tote was inspired by pho and goetta- a German breakfast meat made of pin oats and pork!